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  6. Cauliflower vs. Soybean raw

Cauliflower vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and soybean raw

  • Cauliflower has more vitamin C; however, soybean raw is higher in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, and potassium.
  • Soybean raw covers your daily need for iron, 191% more than cauliflower.
  • Cauliflower has 8 times more vitamin C than soybean raw. While cauliflower has 48.2mg of vitamin C, soybean raw has only 6mg.

These are the specific foods used in this comparison Cauliflower, raw and Soybeans, mature seeds, raw.

Infographic

Cauliflower vs Soybean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +1159.1%
Contains more PotassiumPotassium +501%
Contains more IronIron +3638.1%
Contains more CopperCopper +4151.3%
Contains more ZincZinc +1711.1%
Contains more PhosphorusPhosphorus +1500%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +1523.9%
Contains more SeleniumSelenium +2866.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +703.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +962.5%
Contains more Vitamin B1Vitamin B1 +1648%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +220.1%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B6Vitamin B6 +104.9%
Contains more Vitamin KVitamin K +203.2%
Contains more FolateFolate +557.9%
Contains more CholineCholine +161.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Soybean raw DV% diff.
Iron 0.42mg 15.7mg 191%
Copper 0.039mg 1.658mg 180%
Manganese 0.155mg 2.517mg 103%
Phosphorus 44mg 704mg 94%
Folate 57µg 375µg 80%
Polyunsaturated fat 0.031g 11.255g 75%
Vitamin B1 0.05mg 0.874mg 69%
Protein 1.92g 36.49g 69%
Magnesium 15mg 280mg 63%
Vitamin B2 0.06mg 0.87mg 62%
Vitamin C 48.2mg 6mg 47%
Potassium 299mg 1797mg 44%
Zinc 0.27mg 4.89mg 42%
Selenium 0.6µg 17.8µg 31%
Fats 0.28g 19.94g 30%
Fiber 2g 9.3g 29%
Vitamin K 15.5µg 47µg 26%
Calcium 22mg 277mg 26%
Calories 25kcal 446kcal 21%
Vitamin B6 0.184mg 0.377mg 15%
Choline 44.3mg 115.9mg 13%
Saturated fat 0.13g 2.884g 13%
Monounsaturated fat 0.034g 4.404g 11%
Carbs 4.97g 30.16g 8%
Vitamin B3 0.507mg 1.623mg 7%
Vitamin E 0.08mg 0.85mg 5%
Vitamin B5 0.667mg 0.793mg 3%
Fructose 0.97g 1%
Sodium 30mg 2mg 1%
Net carbs 2.97g 20.86g N/A
Sugar 1.91g 7.33g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.02mg 0.591mg 0%
Threonine 0.076mg 1.766mg 0%
Isoleucine 0.071mg 1.971mg 0%
Leucine 0.106mg 3.309mg 0%
Lysine 0.217mg 2.706mg 0%
Methionine 0.02mg 0.547mg 0%
Phenylalanine 0.065mg 2.122mg 0%
Valine 0.125mg 2.029mg 0%
Histidine 0.056mg 1.097mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +978.1%
Contains more ProteinProtein +1800.5%
Contains more FatsFats +7021.4%
Contains more CarbsCarbs +506.8%
Contains more OtherOther +540.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +12852.9%
Contains more Poly. FatPolyunsaturated fat +36206.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.